Interval Training for Runners
Interval training for runners involves efforts at or above the lactate threshold with well-timed rest periods, leading to
Sandro Sket, CSCS
Copyright © 2025 RunningFront
Ready to Become
a Faster Runner?
Training plans & online coaching
for your running time goal.
Ready to Crush Your
Personal Record?
Training plans with coach support
for your running time goal.
Ready to Become
a Faster Runner?
Training plans & online coaching
for your running time goal.
for your running time goal.
Race Faster with Expert Guidance
Preview my training plans or coaching options. I’m confident I have exactly what you need to improve your fitness and race faster.
Don't Leave Your Performance to Chance
Experience a surge in speed and endurance
Build a powerful running engine with training programs backed by modern exercise science and the combined experience of world-class coaches. See your VO2max and lactate threshold climb on your smartwatch.
Feel better during and after your training
Balance your training with the hard-easy principle. Every key workout is followed by 48 - 72 hours of easy running or rest so that you can absorb the training, feel ready for the next workout, and reduce the likelihood of injury.
Stay motivated with exciting workouts
Beat monotony with an exciting array of workouts in different training zones that evolve from week to week and culminate in a peak performance for your event. You will enjoy the training journey as much as the race.
Don't Leave Your Performance to Chance
Experience a surge in speed and endurance
Build a powerful running engine with training programs backed by modern exercise science and the combined experience of world-class coaches. See your VO2max and lactate threshold climb on your smartwatch.
Feel better during and after your training
Balance your training with the hard-easy principle. Every key workout is followed by 48 – 72 hours of easy running or rest so that you can absorb the training, feel ready for the next workout, and reduce the likelihood of injury.
Stay motivated with exciting workouts
Beat monotony with an exciting array of workouts in different training zones that evolve from week to week and culminate in a peak performance for your event. You will enjoy the training journey as much as the race.
What Athletes Are Saying
Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I broke my 20 year 5K PR by 21 sec to 15:48. And with his plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
United States
Sandro’s very well thought out coaching has assisted my running greatly, being able to fit my runs around the changing hours I work with my job. I am certain I would not have managed a 2:58 marathon PB at 45 years old without Sandro’s coaching.
Richard Leary
New Zealand
Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.
James Mount
United States
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro. I’ve been an endurance athlete since a young teenager and ran my first half marathon age 17. Over the years, I have competed in distances ranging from the 400m sprint to the marathon. Hence, I know what it means to push through fast track workouts and monster long runs. As an NSCA-Certified Strength & Conditioning Specialist with 11 years of coaching experience, I help competitive distance runners like yourself to set new personal records. Contact me via email if you have any questions or are unsure which plan or coaching option is a good fit for you. Read more…
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro. I’ve been an endurance athlete since a young teenager and ran my first half marathon age 17. Over the years, I have competed in distances ranging from the 400m sprint to the marathon. Hence, I know what it means to push through fast track workouts and monster long runs. As an NSCA-Certified Strength & Conditioning Specialist with 11 years of coaching experience, I help competitive distance runners like yourself to set new personal records. Contact me via email if you have any questions or are unsure which plan or coaching option is a good fit for you. Read more…
Sync Workouts with Your Smartwatch
You can upload all workouts to your smartwatch and follow the training prompts in real time.
Post workout you can analyze your training data on your laptop or smartphone.
You can upload all workouts to your smartwatch and follow the training prompts in real time. Post workout you can analyze your training data and progress on your laptop or smartphone.
Latest Training Advice
by certified coach Sandro Sket
Online Running Coach: Do I Need One?
Have you ever considered hiring an online running coach? If you haven’t, you were either held back by
Sandro Sket, CSCS
9 Track Workouts for Long Distance Runners
Track workouts are the staple of sprinters and middle-distance runners. But are they worth the time for distance
Sandro Sket, CSCS
